hey everyone welcome to yoga with

Adriene I'm Adriene and today we have

Yoga for relaxation this is a yummy

sequence for anyone who just wants to

connect to their breath and nurture

their body so get into something comfy

roll out your mat or a towel and let's

begin

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all right so to begin we're going to sit

up nice and tall you can come into a

cross-legged position or you can come in

to sit Osun which is one foot in front

of the other you draw that inner heel

right in there and come here or if it

feels good you might come into a half

Lotus or if you're like I'll show you

Adrienne full Lotus go for it it should

be really mindful of your body of course

throughout practice the name of the game

today is gentle it doesn't mean we're

not going to work hard or with integrity

but we're definitely wanting to calm and

cool the nervous system maybe if you've

been stressed out about anything at all

in particular you don't need to even

identify with it now just know that the

this practice is for you to kind of let

go of that put it aside and take this

moment to be you with your breath really

take advantage of this energetic hygiene

here today on the mat okay so find your

seated posture and then drop your chin

to your chest here let the weight of the

head fall over I'm going to really talk

you through things today so you can

trust yourself and as best as you can

try to keep your awareness in word only

glancing up at the video when you need

to of course and otherwise maybe even

closing your eyes and really trusting

yourself as we move in and out of our

asana today and as we experiment with

the breath so here we are arriving on

the mat you rock you've started the

video you've chosen to take this time

for yourself it's pretty badass badass

if you ask me

feel free to smile when you feel like

smiling through this practice choose to

enjoy press into your sit bones with the

eyes closed or the gaze soft we'll begin

to roll up through the spine eventually

we'll begin to lift through the chin

this openness in the chest as the

sternum reaches high towards the sky

inhale draw your shoulders up towards

your ears and exhale draw the shoulder

blades down the back

inhale shoulder squeeze up towards the

ears and exhale tag weight in your

elbows release down

one more time inhale shoulders move

forward up and exhale down and back cool

try your palms together at your heart

Anjali mudra and we're going to go with

some active palms here today so pressing

the palms together elbows are going to

kind of fly out left to right here find

stillness and connect to the subtle

power of the breath you might find that

soft restriction in the back of the

throat connecting to you GE breath we

have a video specifically just for that

yogic breath or that ocean breath known

as go tiny if you're interested in

cultivating that pranayama practice and

if you're not familiar with that and

you're here with me now just breathe

notice where your thoughts go where your

mind wanders acknowledge those thoughts

smile at them and return to the breath

we're slowing it down here it's things

are so fast-paced we have so much going

on here we're really using the breath as

a tool to connect mind and body and your

spirit maybe the arms are getting a

little tired here hang with me breathe

lifting through the front body grounding

through the back body a couple more

breaths here keep breathing nice long

smooth deep breaths

hmm

and relax your elbows down bring your

thumbs up to your third eye oh my gosh

this point of intuition here give

yourself a little rub here hang with me

and then relax the spine rounding the

head over and navel draws back and it's

here today relaxed that I invite you to

set an intention your intention can

simply be relaxed release let go

or maybe you fine-tune or craft

articulate a sentence or string of

sentences to create your intention today

connect to your mantra something

positive that will serve you in this

present moment right here right now this

is our yoga right here asking what do I

need and how do I tend to that so repeat

your intention honoring it honoring the

power of word and power of thought and

can affirm it consider it already done

with a nice solid deep breath in and on

the exhale will release fingertips will

come to the sides as we roll back up

through the spine awesome everyone side

body stretch pull out the left palm

reach the right fingertips up and over

keep a length in the side body as you

come into the side body stretch now find

a little organic movement here rounding

the spine up and down opening the heart

up towards the sky

keeping soft in the fingertips today so

often in an active practice we have this

energy of reaching out holding Symba

today keep it soft and sweet great to

release we're gonna come all the way

through Center walk the fingertips

through Center and take it to the other

side again nice organic movement here

stretching it out staying soft to the

fingertips deep breath in and exhale

fingertips scroll through Center and we

take it to the other

and through Center in left side here and

through Center awesome if you're in a

half Lotus or full Lotus here everyone

come to one foot in front of the other

then reach your fingertips out in front

inhale lift your chin exhale release

keep the sit bones pressing towards the

earth as you walk the palms out you

might stay here relaxing the weight of

the head over or you might come onto the

forearms or if you have the space in

your hips you might even come all the

way here so we have lots of options here

as we relax onto the earth if you have a

blanket or a block I have a blankie

blankie reminds me of blue my god I feel

like you're a box you might relax the

forehead onto the mat very calming

cooling to put a little pressure on the

forehead here and we breathe so my right

foot is forward and my left heel is

drawing in towards his centers I'm

really breathing into the outer edge of

my right hip I'm keeping the shoulders

soft and relaxed and then I'll press in

the fingertips draw the chin to the

chest slowly roll it up switch the leg

so the opposite leg comes in front this

time and the same thing is like you find

lengthen the spine keep it nice and soft

and walk it forward oh yeah so you don't

have to do this practice just because

you're stressed out this is a great way

to just balance the energetic body if

you're having trouble sleeping and

you're working out a ton you might

practice you know just inserting a

relaxation sequence or two into your

week I'm really going for balance and

not just

the physical body by the mine to the

energetic body so relaxing the forehead

over if you can and finding your breath

it's me press into the fingertips roll

it up nice and slow

awesome then we're gonna take the legs

out long to a nice seated or wide legged

pulls II as shown if you had a blocker

pillow or blanket and keep it out in

front we use it here in a second if it's

there if you don't have that don't worry

toes are gonna point up towards the sky

here as we press into the heels tops of

the thighs firm down and there's this

kind of tendency and a lot of our

practices to have that inner spiral in

today keep them nice and open

so you might even lift your heels for a

second to find that energy and the tops

of those thighs and then you can release

back down

cool here we go inhale reach the

fingertips behind the ears sit up nice

and tall keep it soft soft soft my

friends inhale in exhale we're gonna

bring the right fingertips down they're

gonna reach towards the top of the left

thigh and then I'm gonna tilt over so I

like to place this bottom hand first so

there's a nice mindfulness here but also

so I can find a little opposition of

reaching towards the left body as I tilt

towards the right so for me this is what

that hatha yoga is all about I'm not

just kind of crank me in with a posture

but I'm drawing energy up from here and

pressing into my foundation and I'm

finding that balance between the

opposing forces as I reach left right

fingertips towards the left and left

fingertips towards the right keep your

heart open if you've collapsed here keep

a lift in your sternum deep breath in

and on an exhale we're gonna walk both

fingertips through Center just like we

did before when the legs were crossed

and then I'm gonna grow this one from

the bottom up reaching left fingertips

now towards the top of the right thigh

if you can grab the top of that thigh

awesome if not no worries and then I in

spiral the Herta find that opposition

here so you can imagine two arrows

reaching this way and this way it's

still mindful through the legs here

breathe three three inhale in exhale

rounding through Center and same thing

on each side sorry Frankie my name is

Mike find your breath maybe close your

eyes now as you go through Center and

take it through the other side deep

breath in and then exhale back to Center

and this time we're gonna stay here

right so we have lots of options we can

chill here connect to your intention in

your mantra say a prayer for someone who

could use a little extra good juju or we

might release all the way down

nice long smooth deep breaths we're

still pressing through the heels here

and a couple breaths will relax the feet

but key you both nice firmness through

the top of that thigh bone here I bones

and then go ahead and soften through the

feet a couple breaths here then we'll

bring the fingertips back to the earth

tuck the chin into the chest and slowly

roll it up awesome

bring the hands behind the legs here and

we're gonna bring the soles of the feet

together bodycon awesome cobblers pose

or a little variation we're gonna grab

the ankles here and we're going to walk

the sit bones up towards the heels if

your knees are up here you might take

this block or this blanket or your towel

and you might lift the hips sitting up

on your blanket oh yeah baby

then inhale draw the tops of the thighs

down as you lift up through the crown of

the head and exhale just chin to chest

feel this beautiful stretch from the

ears to the tops of the shoulders anchor

a little weight down through the elbows

find that opposition again here

great then inhale lift up through the

crown and exhale we fold all the way

again elbows are gonna pull back here or

if it feels better you can interlace the

fingertips grab your toes and send the

elbows left to right so this is really

this is for relaxation so find what

feels good here make it your own you

might even have the fingertips out in

front breathe breathe breathe

and we'll press into the a door edges of

the feet press into your sit bones like

to push pins and roll it back up

cool now we're gonna lean it back press

into your palms come onto the soles of

your feet and it should feel good about

after all the work we've done here it

should feel really great we're just

gonna windshield wiper the legs to the

side back and forth

oh yeah so this is I just want to

mention this again this is a great thing

to do in between workouts so you can do

this for relaxation or for bedtime but

this is also a great thing to do

if you're doing a boot camp or any power

yoga or anything like that this is a

nice thing to supplement cool then next

time you go to one side we're gonna hold

it there so I'm going to the right here

so I'm really anchoring down through my

right knee and there is an option here

and of course be mindful to perhaps come

on to the elbows here I'm breathing into

the front of that right hip crease if

you have sensitive knees I would stay up

on your palms and then we'll switch back

through Center and take it to the other

side a couple breaths here just hanging

out breathing into that so as reading

into for another right hip crease I did

a lot of a abdominal work earlier today

so this feels awesome for me cool then

I'll come back up through Center cross

the ankles doesn't matter which ones in

front and slowly roll through to all

fours right away I'm going to come into

a nice soft cat cow here

inhaling dropping the belly scooping the

heart looking forward exhale close your

eyes as you round the spine navel draws

up and we stretch the back really hollow

out inhale moving at your own pace

exhale whenever you're ready arching the

back take it away

follow your breath

and then begin to veer off the beaten

path a little bit shaking the hips a

little left to right

getting a little freaky with your neck

yeah and then we'll come back to Center

walk the palms out curl the toes under

keep the knees bent

imagine someone lifting you up from your

tail so from your tail is where we're

gonna lift up into this downward dog

today we're only gonna do one of these

so we're gonna pedal it out here breathe

breathe breathe walk it out walk it out

this is our inversion for the day for

our relaxation practice so take one more

deep breath in through the nose long

exhale out through the mouth and then

we'll slowly lower onto the knees knees

chest chin as we lower down to the belly

palms come underneath the shoulders here

take your time getting there and once

you're with me well inhale lift up baby

Cobra exhale melt it and release

forehead kisses the mat again and yeah

lift up baby Cobra exhale release inhale

last time baby Cobra and exhale release

awesome

bring your elbows underneath your

shoulders just where your palms were and

so this is kind of a tricky thing to

learn on video but once you learn it

you're gonna be like oh the magic of

yoga so I'm gonna try to talk you

through this this would be a time to

maybe take a peek at the video if you

need to and here we go I'm gonna start

by lifting my left knee up here so we're

just gonna take just a couple breaths

here really opening up through that hip

and if you'd begun to kind of collapse

in the shoulders here see if you can

keep just a gentle awareness pressing up

and out of the elbows and we can find a

little softness and the nutcase feels

awesome for me

breathe breathe three and then from here

here's the magic moment this magic

moment right fingertips are gonna come

in and underneath the bridge of the left

arm so here we go again left knees up

I'm gonna bring my right fingertips in

and underneath the bridge of the left

arm I'm gonna come onto my right

shoulder and then I'm going to open my

left arm up towards the sky

opening up into this magic moment this

twist here oh my gosh and it feels so

good you can bring the outer edge excuse

me you can bring your right palm to the

outer edge of your left leg here you can

shimmy your hips more towards the center

stacking them you might begin to shimmy

your shoulders to drop the left shoulder

down if your left arm is in the air

because the shoulders are really tight

you might bring the hand behind your

head here and I mean look at this shape

it's just it's for relaxing so breathe

breathe

breathe nice long smooth deep breaths

sweeping up and down the spine once you

get there and it is a little tricky to

get there so don't be hard on yourself

once you get there close your eyes you

made it breathe nice long smooth calming

breath nice two toxifying breaths into

the lower belly here as you breathe in

and out fully then to come out of this

twist I'm gonna draw both toes down

towards the bottom edge of my mat as I

reach both fingertips up towards the top

and here's like kind of my a Martha

Graham moment here Martha Graham flop

where we reach out full body stretch and

slowly bring it back to Center and

there's gonna do the same thing on the

other side so we come here kind of in

this Sphinx pose pressing up and out of

the elbows and I'm gonna bend the right

knee lift it up so we hang out here

breathing into that right hip and

finding once again a softness in the

neck relax your jaw my friends let it go

and Yoga is awesome and I mean if I if

I'm doing this on YouTube in front of it

I don't even know how many people I'm

like I really encourage you to just like

open your mouth let your hair down a

little and find what feels good relax

unwind left fingertips are gonna come in

and under the bridge of this right arm I

come on to the outer edge of that left

shoulder this time and I inhale open up

to the magic just kidding so I'm really

sore in my hips this is great for me as

I breathe into the outer edge of that

right hip and you just notice so fret

not if your shoulders here in time with

more yoga practice we're going to open

this up my friends yay but if it's all

the way up here you might take that

right hand behind the head

you might stack the hips or shimmy

yourself more Center on your mat so

little TLC a little personal TLC here as

we breathe in and out once you get there

close your eyes choose to let go or

remember your intention

and then to come out Shh will draw the

right toes down to meet the left reach

both fingertips up Martha Graham Martha

Graham worth oh that's a Robin Williams

reference for from birdcage and we

Martha Graham flop all the way back to

Center now if you're finding that you'd

like to speak in a little vinyasa here

that's not what I'm doing it now just

kidding but you can sneak in a little

vinyasa here and because we all work at

different levels that might be relaxing

for you so sneaking a little bit yeah

same here

and together we'll meet in extended

Child's Pose so if you're if you're like

I don't even know what Evan else is I'm

sort of feel good then send it straight

back extended Child's Pose knees as wide

as the mat two big toes kiss together

that's right look let your hair down and

we reach the palms forward forehead

release this to the air at heart melts

down and we breathe here you can find a

slow gentle rock in the hips if that

feels good and if you were doing a

vinyasa you're maybe perhaps meeting up

with us down here in pranaam here we

take a moment to surrender that's really

that simple sometimes you think about

this shape in different cultures across

the globe and it really is beautiful

just bowing to that which is greater

than you and for me personally Adrienne

this is a moment where I just kind of

laugh it off maybe for you it's

shrugging it off maybe for you it's

really just letting go take one more

deep breath here

then slowly like you're moving through

water come back to all fours tabletop

position when you're ready we'll send

the right knee all the way up take a

deep breath in extend through that right

leg exhale draw your right knee all the

way up we're going to come into a

one-legged pigeon here

so we have a foundations pose video for

this pose we're going to send the left

toes out long if you're new to this

posture you can check that out otherwise

just work really mindfully here as you

come on to the top of that back foot

keep a brightness in this right foot and

both me really to protect the joints and

then we're gonna sit up nice and tall so

you can bring that blanket to the outer

edge of that right hip here if you want

heyo

we're gonna sit up nice and tall inhale

breathe in and exhale same thing as

before we walk it forward we stay on the

palms we pull the right hip crease back

and to each his own here you might come

on to the forearms might release all the

way to the earth and we breathe keep a

brightness and awareness in this top the

top of this back foot here can you find

a gentle rock here again and you might

practice the mantra especially if you're

having a hard time focusing or dropping

in on this practice you might practice

the mantra I choose to let go I choose

to let go of that which I cannot control

then we'll slowly tuck the chin into the

chest roll it up press both palms into

the earth draw your navel to your spine

as you curl the back toes under take a

peek in the video now if you need to and

then we transition press on the palms

nice and slow we're gonna come back to

all fours slide it slide it and then

this time send the left leg up same

thing on the other side inhale extend

exhale draw that left knee in we come

into our one-legged pigeon on the other

side so nice awareness in the top of

that back foot check it out check it out

and whenever you're ready find a link

through the crown of the head and then

exhale fold it down so a deeply

therapeutic posture here but if you

really want to reap the benefits I

encourage you to take the deepest breath

you've taken all day here right now

close your eyes relax your jaw

I believe it's Chinese medicine right

that but there's this connection with

the jaw and the hips here and the

emotional body so really truly relax

your jaw here my friends why not can't

hurt you

no clenching

and then slowly begin to roll it up

awesome from here we're gonna roll onto

the outer edge of that left hip swing

old right leg busy around and we'll come

to lie flat back so it kind of just did

a little wind ala here we reach

fingertips all the way out we press

through the heels point through the toes

and then I'm gonna walk my heels towards

the bottom edge of the mat excuse me

bottom left corner of the mat I'm so

relaxed can't even talk here I'm going

to cross my right ankle over the left

then I'm gonna use my head and shoulders

to shimmy towards the top left corner so

I'm creating kind of a crescent moon

shape with my body then reach your

fingertips up left palm is gonna grab

the right wrist here and I breathe so

what I'm doing is using the support of

the earth my body's relaxed here to find

this nice long side body stretch keep it

soft through the toes soft through the

fingertips deep breath in and exhale

shimmy it back to Center walk the heels

towards the bottom right corner of the

mat cross the left ankle over right like

so and then a shimmy head and shoulders

oh you can just feel this great stretch

in the side body here over towards the

top right corner reach the fingertips up

and over and then you might grab that

left wrist with the right hand if you're

like what in the world is she doing

don't worry is this is kind of tricky at

first especially if you're learning from

a video but in time this will become

like second nature and it's a great

yummy stretch we're literally my friends

literally your yoga practice and this

moment on your mat how's your back you

can kind of smile here relishing in the

fact that your yoga mat how's your back

here the earth is supporting you you are

supported one more breath here

and then we'll unravel it all back to

center okay hug the knees into the chest

almost done here rock a little side to

side and happy baby pose so we send the

soles of the feet up towards the sky we

grab the outer edges of the feet here we

pull the knees down towards the earth

and we keep it soft so you can find a

little movement here lengthen your

tailbone down towards the bottom edge of

your mat breathe you can rock a little

side to side if that feels good or find

a little stillness here read breathe

read and then when you feel satisfied we

release into shavasana

and we're going to spend extra time here

today the relaxation so take a deep

breath in get situated here if you have

a blanket I'm gonna bring my blue

blankie here use it

spread your heels feet out wide arms

rest gently at your sides turn your

palms face up let your armpit chest

breathe everyone press into your head

lift your chest up off the ground

literally relax your shoulder blades in

together and down and then relax back

onto the earth gently Rock the head a

little side to side ear to ear lick your

lips and take a deep breath in open

mouth exhale as you release into corpse

pose if you didn't catch that at that

time let's try it again

take a deep breath in through the

nostrils then exhale out through the

mouth close your eyes here don't give up

on your practice now if time allows stay

here for long but even if you have to

get on with your busy day if it was

enough to just take this time for this

practice for this video take one minute

60 seconds here doing absolutely nothing

allow the weight of your body to release

completely and fully into the mat allow

the joy and the nutrients of your

practice

just soak in just you've been

can blanket yourself and love here in

gratitude the fact that you did this

video and took the time to do a little

work today to check in to connect it's

pretty freakin awesome thank you for

sharing your practice with me for my

heart to yours we relax

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